Day 1
8/leg Dumbbell Rear Foot Elevated Split Squat
16 Leg Extensions
8 Belt Squats
As many reps as possible in 7 mins of:
Burpees, 1 min
Overhead Squats, 95/65 lbs, 1 min
Pull-ups, 1 min
Assault Bike Calories, 1 min
Pull-ups, 1 min
Overhead Squats, 95/65 lbs, 1 min
Burpees, 1 min
Day 2
Complete as many rounds as possible in 12 mins of:
5 cal Bike
12 Pullups
Complete as many rounds as possible in 12 mins of:
5 Bench Press, 135/95 lbs
12 Wall Balls, 20/14 lbs, 10/9 ft
Day 3
Deadlifts 5x8
4 rounds for time of:
Row, 500 m
20 Hang Power Snatches, 95/65 lbs